Big of variety thrown in this week with the progression run. It’s a recovery week as well. One way to do the progression run is start at the back of parkrun and slowly increase your pace overtaking runners as you go. That’s good fun doing it that way. Any issues though let me know. Keep up the great work Philippa.
10 Mins WU @ Easy Pace (RPE: 3)
4 Mins @ 5K Pace (RPE: 7-8)
2 Min Recovery
x 6
10 Mins CD @ Easy Pace (RPE: 3)
Try and dial in your 5k pace here. I see a lot of runners going off too quick in the first few reps. So keep an eye on your pace, as those early reps should feel strong. It’s towards the end you’ll need to dig deep to maintain the pace. Let’s do this 💪
| Squats | 45s x 2 |
| Calf Raises | 30s x 2 |
| Split Squat | 60s x 2 |
| Wall Sits | 60s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 30s x 2 |
15 minutes. Bish. Bash. Bosh. Add some weights once ready to progress with some of the exercises.
50 Mins @ Easy Pace (RPE: 3)
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
| Russian Twist | 45s x 2 |
| Plank | 60s x 2 |
| Dead Bugs | 45s x 2 |
| Flutter Kicks | 45s x 2 |
| Glute Bridge | 60s x 2 |
| Side Planks | 30s x 2 |
A really quick 15 minute core workout!! 30s recovery between reps. Click on the exercise to view a Tutorial.
1 Mile WU @ Easy Pace (RPE: 3)
1 Mile @ Marathon Pace (RPE: 4)
1 Mile @ Half Marathon Pace (RPE: 6)
1 Mile @ 10K Pace (RPE: 7)
1 Mile @ 5K Pace (RPE: 9)
1 Mile CD @ Easy Pace (RPE: 3)
A challenging but rewarding session where you can experience what it feels like to run at different paces.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
